On the 6th day of Christmas my True love gave to me…1 mile Run/1600m row CFCody WOD For time:1 mile run800-meter med-ball carry (14/20 lb)400-meter single-KB carry (35/53 lb)200-meter double-KB carry (35/53 lb) PrueFit WOD For time:800-meter run400-... Continue Reading

5:30am and 5:30pm Open Gym

On the 7th day of Christmas my true love gave to me…2min Max Sit ups CFCody WOD AMRAP 3:00 x 4 4 box jumps4 front squats (115/75 lb)4 pull-ups Rest 2:00 PureFit WOD AMRAP 3:00 x 4 4 box jumps4 goblet squats4 ring rows Rest 2:00

On the 8th day of Christmas my true love gave to me…1 min Hand release Push ups CFCody WOD For time:100 double-unders75 hang power cleans (55/75 lb)50 sit-ups75 push presses (55/75 lb)100 double-unders PureFit WOD For time:100 Single-unders50 DB han... Continue Reading

CFCody Team WOD 1600m run/row/ski (switch every 200m) 3 rounds each-(one person working at a time) 6 burpee box jumps overs (20)9 DB/KB snatch (50/35)(35/25)12 Wall balls (20/14) 20 partner med ball sit ups 3 rounds each-(one person working at a time) 6 b... Continue Reading